Foods That Provide Iron

The human body uses iron to make hemoglobin, a major part of red blood cells which carries the oxygen from each breath in to the many cells of the body for cellular respiration, and myoglobin, a muscular protein that makes extra oxygen readily available to active muscles. Iron is an essential yet trace mineral that is present in all cells, and it is needed in the diet in just the right amounts--not too much and not too little. Consuming the right amount of iron can be as simple as eating healthy, well-balanced meals that include foods that provide iron.

Vegetables

• Vegetable sources of iron include green peas, spinach, collard greens, broccoli--including the broccoli greens--Swiss chard and other leafy green vegetables. These vegetables are sources of iron that are easy to prepare in cooked meals or enjoyed raw.

Fruits

• Besides the flavors and textures that come without the guilt of splurging on something sweet, fruits make the mark as a source of dietary iron. Fruits that provide iron include prunes, figs, apricots, raisins and other dried fruits.

Proteins

• Lima beans, black beans, kidney beans and other beans, such as lentils and peas, are good non-meat protein sources which provide iron. Meats, chicken, turkey, fish and seafood provide varying amounts of iron to meals. Nuts and seeds make easy snacks that provide iron, as well.

Carbohydrates

• "Whole grains are good sources of B-vitamins and minerals such as calcium, iron, magnesium and selenium..." says Wendy Cohan, RN, author of "Nutritional Content of Alternative Gluten-Free Grains and Flours."

  Whole grains and cereals that provide iron to a diet include oats, barley, quinoa, rice, wild rice, millet, corn, teff, tapioca, wheat, rye, bulgur and buckwheat. These foods are sold as flours, pastas, cereals, breads, muffins, pastries and in prepared foods that make it easy to add variety to the menu while still getting the dietary iron that you need. Unpeeled potatoes and yams are also carbohydrates that provide iron.

Cast Iron Pots

• Cooking foods in cast iron pots also adds iron to prepared foods, even if the foods are not normally significant sources of iron supplementation. According to the Alice! Health Promotion Program at Columbia University, cast iron cookware adds "significant amounts of iron to your food and into your body." This is an unregulated iron addition to your foods, so use caution when preparing liquid foods in cast iron pots, because they will absorb more iron than other foods, and when cooking for children since the food prepared in these pots may contain too much iron.